VIC Academy

VIC Academy 1-1 Online Fitness Training: Our goal is to take your fitness goal and work with you to achieve it! Get in touch if you would like to embark on this journey!

Together we can work to help you let go of fat and build muscle!

Let's avoid confusion regarding what constitutes a good and effective workout πŸ‹πŸΎβ€β™€οΈ.How much you sweatπŸ’§ Sweating is not ...
01/11/2023

Let's avoid confusion regarding what constitutes a good and effective workout πŸ‹πŸΎβ€β™€οΈ.

How much you sweatπŸ’§ Sweating is not the sole indicator of a successful workout. Your effort might be substantial even if you don't sweat as much as expected. Various factors like room temperature, individual differences, and acclimatization play a role.

How sore you feel after πŸ₯΅ (DOMS = Delayed Onset Muscle Soreness) is not the ultimate measure of a great workout ⬇️
As a beginner, you may experience more DOMS due to your body adapting to the exercise stress. Advanced individuals also experience DOMS, but it diminishes with time, reflecting muscle adaptationπŸ’ͺ🏾

How many calories you burn πŸ”₯
Planned exercise typically contributes about 5% of your Total Daily Energy Expenditure (TDEE) so it’s highly unlikely that you burned 600 calories in your workout like your Apple Watch or Fitbit tells you⌚️

Instead of focusing on these, Focus on how you FEEL 🌿
Did you challenge yourself?
Do you feel better than when you began?
Does it just make you feel good?
Do you feel worked?

That’s what matters β˜€οΈ

I hope this helped you πŸ’›

06/09/2021

TRIPLE DIGIT VICTORY 🀩😍

β€œDeadlift journey
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Gosh got a bit Emosh with this video but also excited because slowly watching the πŸ‘ grow.
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It has been a long one especially with Covid.. worked my way up to 60kg, then gyms shut and work our way back up. It was hard to keep consistent when gyms shut 3 times and only had access to some equipment at home. And I am sure this is the same with everyone. This is the most consistent I have been, sounds dramatic but I’ve been to the gym 4 days a week every week for the past 8 weeks which I would never do I used to love the gym but I’d push myself too hard which lead to injury or then taking a week + more out I also was eating so badly so I wasn’t seeing any results. I knew I needed guidance and I was thinking about getting an online coach in which I won a competition and it honestly has changed my life and I have pushed myself to limits I didn’t even know I had.
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These videos are from a 8 week period working with @ my goal was to get that 100kg deadlift but I didn’t really think id get it… I remember when 40kg would be my warm up set and struggled… I also remember 70kg being my 1RM and then before I knew it I was doing 70kg x 10 for a set. @ set high reps with sumos I was doing 10-15 reps and my god did I hate her for it to start with (literal sweating) but it has made me SO strong obviously with those high reps I didn’t go above 70kg and that’s when I knew I had it in my to push myself the second part of the programme has been lower reps so I’ve been increasing weight and noticed SUCH a difference.
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WHAT NOW?
Well that’s it I’ve hit my 100kg and for now I’m not going to try lift heavier I am going to work on getting in high reps and form so stripping it back down… maybe starting 65kg as my warm up set and trying to get strong with high reps with weights…. Wanting to get 80kg-90kg 8-10 reps, and to do this I need to work on my endurance and that’s exactly what I’m going to doπŸ‹πŸ½β€β™€οΈ
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We all have our own goals whatever that may be and be PROUD of yourself if you have achieved it no matter how big or small”

π‚π‹πˆπ„ππ“ ππ‘πŽπ†π‘π„π’π’π’πŸ€©πŸ€©β£β£π†π”π˜π’ 𝐀𝐑𝐄 π˜πŽπ” π’π„π„πˆππ† π—ͺ𝐇𝐀𝐓 𝐈𝐌 π’π„π„πˆππ†πŸ˜πŸ˜β£*my client would like to stay anonymous* ⁣⁣𝐈 π’π€πˆπƒ 𝐀𝐑𝐄 π˜πŽπ” π’π„π„πˆπ...
29/07/2021

π‚π‹πˆπ„ππ“ ππ‘πŽπ†π‘π„π’π’π’πŸ€©πŸ€©β£
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π†π”π˜π’ 𝐀𝐑𝐄 π˜πŽπ” π’π„π„πˆππ† π—ͺ𝐇𝐀𝐓 𝐈𝐌 π’π„π„πˆππ†πŸ˜πŸ˜β£
*my client would like to stay anonymous* ⁣
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𝐈 π’π€πˆπƒ 𝐀𝐑𝐄 π˜πŽπ” π’π„π„πˆππ† π“π‡πˆπ’??? ⁣
𝐇𝐄𝐑 𝐆𝐋𝐔𝐓𝐄𝐒 𝐇𝐀𝐕𝐄 π…πˆπ‹π‹π„πƒ πŽπ”π“ 𝐀𝐍𝐃 𝐒𝐇𝐄’𝐒 π‹π„π€ππˆππ† πŽπ”π“ π—ͺπ‡πˆπ‚π‡ πˆπ’ π—ͺ𝐇𝐀𝐓 𝐒𝐇𝐄 π—ͺ𝐀𝐍𝐓𝐄𝐃 🀩⁣
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I started working with this queen at the end of June. Her main goals were to get stronger and feel more confident in her body. ⁣
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I made a ✨bespoke✨ training plan and gave her a Macro target. These numbers are not concrete so she doesn’t feel too pressured 🀍⁣
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SHE HAS DONE SO WELL IN JUST UNDER 6 WEEKS AND IS FEELING MORE AND MORE CONFIDENT EACH DAY🀩⁣
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She has been working so hard even some days she doesn’t feel 100% up to it. Her discipline is so inspiring and she is seeing the results she wantedπŸ’—πŸ’—β£
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I AM SO SO PROUD OF YOU GIRL. BRING ON THE NEXT WEEKS 🀍⁣
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⚑️If you want more structure with your workouts and finally want to HIT YOUR GOALS HARD. DM me πˆππ’ππˆπ‘π€ and fill out the link in my bio ⚑️⁣
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I’m waiting for you girlll xx⁣
⁣.inspire
—⁣

Sunday Tip! ✨Sundays are usually the days where I do this! It makes me feel more on top of things and ready to smash the...
07/03/2021

Sunday Tip! ✨
Sundays are usually the days where I do this! It makes me feel more on top of things and ready to smash the week!

So proud of Amber’s progress so far after 4 weeks. She has been eating MORE food! πŸ‘πŸΎ She had been in a low calorie defic...
03/03/2021

So proud of Amber’s progress so far after 4 weeks. She has been eating MORE food! πŸ‘πŸΎ
She had been in a low calorie deficit for over a year so we upped her cals and now she feels better mentally and is lifting more than she ever done before πŸ˜πŸ’—
Can we also talk about her glute and shoulder progress because πŸ‘πŸΎ one of the many things she is proud of too!
She is trusting the process! Can’t wait to see what else you’ll achieve!
SWIPE for glute growth and her thoughts so far! 😊

It’s a 𝐍𝐞𝐰 𝐌𝐨𝐧𝐭𝐑, make it a great one!⁣This is just a little reminder. Things like comparing yourself to others and feel...
02/03/2021

It’s a 𝐍𝐞𝐰 𝐌𝐨𝐧𝐭𝐑, make it a great one!⁣
This is just a little reminder. Things like comparing yourself to others and feeling guilty will only make you feel worse.⁣
Instead focus on things like being grateful, being present and above all being yourself! Your light will shine from within! ✨⁣
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𝐂π₯𝐒𝐞𝐧𝐭 π”π©ππšπ­πž:⁣
I will slowly start taking on clients again in the coming weeks. If you are interested in working together then send me a message and we can see if we would be a good match! πŸ’—β£
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As you can see we are going through some changes with brand colours etc - we love change! 😍⁣
We are back to posting educational, motivational and valuable content! This can be all this health and fitness but also overall well-being! If there’s a topic you would like covered don’t hesitate to send me a DM!😊

Motivation only gets you so far! It comes and and goes. What you need to try and to is get into a habit and stick to it ...
11/01/2021

Motivation only gets you so far! It comes and and goes. What you need to try and to is get into a habit and stick to it πŸ’ͺ🏾

It sounds easier than it is I know, but if you have decided that you are going to give your fitness goals (or general goals) 100% then it’s a decision you must make! πŸ’ͺ🏾

Self-discipline does come easy but if it was easy then everyone would be doing it!! Remember that! 🀍

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